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Miso vs. Milk — In-Depth Nutrition Comparison

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The main differences between Miso and Milk

  • Miso has more Copper, Manganese, Iron, Vitamin K, Fiber, Zinc, Vitamin B6, and Choline, however, Milk has more Vitamin B12.
  • Daily need coverage for Sodium from Miso is 160% higher.
  • Milk is lower in Sodium.

Food types used in this article are Miso and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Miso vs Milk infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Miso
8
:
2
Milk
Contains more Iron +8200%
Contains more Magnesium +336.4%
Contains more Phosphorus +67.4%
Contains more Potassium +40%
Contains more Zinc +509.5%
Contains more Copper +4100%
Contains more Manganese +28533.3%
Contains more Selenium +112.1%
Contains more Calcium +119.3%
Contains less Sodium -98.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +8200%
Contains more Magnesium +336.4%
Contains more Phosphorus +67.4%
Contains more Potassium +40%
Contains more Zinc +509.5%
Contains more Copper +4100%
Contains more Manganese +28533.3%
Contains more Selenium +112.1%
Contains more Calcium +119.3%
Contains less Sodium -98.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Miso
7
:
4
Milk
Contains more Vitamin B1 +390%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +874.2%
Contains more Vitamin B6 +437.8%
Contains more Folate +280%
Contains more Choline +307.9%
Contains more Vitamin K +29200%
Contains more Vitamin A +125.3%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +487.5%
Equal in Vitamin E - 0.01
Equal in Vitamin B5 - 0.361
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 40% 74%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 10% 1%
Contains more Vitamin B1 +390%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +874.2%
Contains more Vitamin B6 +437.8%
Contains more Folate +280%
Contains more Choline +307.9%
Contains more Vitamin K +29200%
Contains more Vitamin A +125.3%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +487.5%
Equal in Vitamin E - 0.01
Equal in Vitamin B5 - 0.361

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
4
:
1
Milk
Contains more Protein +279.5%
Contains more Fats +519.6%
Contains more Carbs +408.4%
Contains more Other +1608%
Contains more Water +109%
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Protein +279.5%
Contains more Fats +519.6%
Contains more Carbs +408.4%
Contains more Other +1608%
Contains more Water +109%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
2
:
1
Milk
Contains more Monounsaturated Fat +303.6%
Contains more Polyunsaturated fat +8140%
Contains less Saturated Fat -38.2%
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +303.6%
Contains more Polyunsaturated fat +8140%
Contains less Saturated Fat -38.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
2
:
1
Milk
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Milk
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Miso Milk Opinion
Net carbs 19.97g 4.99g Miso
Protein 12.79g 3.37g Miso
Fats 6.01g 0.97g Miso
Carbs 25.37g 4.99g Miso
Calories 198kcal 42kcal Miso
Fructose 6g 0g Miso
Sugar 6.2g 5.2g Milk
Fiber 5.4g 0g Miso
Calcium 57mg 125mg Milk
Iron 2.49mg 0.03mg Miso
Magnesium 48mg 11mg Miso
Phosphorus 159mg 95mg Miso
Potassium 210mg 150mg Miso
Sodium 3728mg 44mg Milk
Zinc 2.56mg 0.42mg Miso
Copper 0.42mg 0.01mg Miso
Manganese 0.859mg 0.003mg Miso
Selenium 7µg 3.3µg Miso
Vitamin A 87IU 196IU Milk
Vitamin A RAE 4µg 58µg Milk
Vitamin E 0.01mg 0.01mg
Vitamin D 0IU 48IU Milk
Vitamin D 0µg 1.2µg Milk
Vitamin B1 0.098mg 0.02mg Miso
Vitamin B2 0.233mg 0.185mg Miso
Vitamin B3 0.906mg 0.093mg Miso
Vitamin B5 0.337mg 0.361mg Milk
Vitamin B6 0.199mg 0.037mg Miso
Folate 19µg 5µg Miso
Vitamin B12 0.08µg 0.47µg Milk
Choline 72.2mg 17.7mg Miso
Vitamin K 29.3µg 0.1µg Miso
Tryptophan 0.155mg 0.043mg Miso
Threonine 0.479mg 0.143mg Miso
Isoleucine 0.508mg 0.174mg Miso
Leucine 0.82mg 0.319mg Miso
Lysine 0.478mg 0.282mg Miso
Methionine 0.129mg 0.088mg Miso
Phenylalanine 0.486mg 0.174mg Miso
Valine 0.547mg 0.22mg Miso
Histidine 0.243mg 0.101mg Miso
Cholesterol 0mg 5mg Miso
Saturated Fat 1.025g 0.633g Milk
Monounsaturated Fat 1.118g 0.277g Miso
Polyunsaturated fat 2.884g 0.035g Miso
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Miso
15%
Milk
Minerals Daily Need Coverage Score
108%
Miso
14%
Milk

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Milk
Milk is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 3684mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 0.392g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 30)
Which food is cheaper?
Milk
Milk is cheaper (difference - $2.8)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients
  2. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.